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Workout of the Day

STRENGTH

A1. Weighted Chin Up: 4×2, 1xMax Effort Set @ bodyweight
A2. Goblet Curtsy Lunge: 4×8-12 ea side

Notes
Superset the two movements, resting about 45-60 sec between them. The lunges are not alternating.

On your chin ups, pull as high as possible on every rep (“peak pull”). After the weighted sets today, perform one set of as many reps as possible without coming off the bar. Compare to Week 4.

Chin Up Progression/Options
Adv: Chin Up, 1xME @ BW + Accumulate 12-20 reps (bw + neg if needed)
Int: Chin Up Negatives, 6×2 *If you have been doing these consistently this cycle and can control the full range of motion, add weight today on at least some of your sets.
Beg: Foot Assisted Chin Up, 5×5 @ 2121

METCON

AMRAP 10 Min
4, 8, 12, 16, … etc. Reps Each Of:
Abmat Sit ups
Russian KB Swings
*After each round complete 10 Wall Ball Shots

Notes

Start with 4 sit ups, 4 swings, then 8 sit ups, 8 swings, and so on, adding 4 reps each round. The wall ball set remains the same throughout. Continue in this fashion until 10 minutes is up.

Use a heavy kettlebell that you can go unbroken with for the first few rounds and will likely want or need to break up once you get into bigger sets.

In terms of our physical skills, accuracy is defined as the ability to control movement in a given direction or at a given intensity. Today, with simple sets of 10 reps at a time on the Wall Ball, challenge yourself to be as accurate as possible on each and every rep. This includes: the range of motion of your squat, creating power through core to extremity movement, the trajectory of your ball to the wall, and how you receive it to efficiently begin the next rep!

CrossFit Group Class Programming Template (WK7/8)

From the Archives: Allison K performing Fran and being judged by Michele K at the 2011 “Subway Series”. This was a three week event where each week one gym would host a workout and folks from nearby affiliates would come and throw down.

What is Fitness? The 10 Physical Skills

In this six-part series, Seminar Staff Head Trainer Jenn Hunter-Marshall explains CrossFit’s definition of fitness during the “What Is Fitness?” lecture presented at a Level 1 Certificate Course at CrossFit South Philly in 2021.

As first outlined in the “What Is Fitness?” article from 2002, CrossFit recognizes 10 general physical skills. They are:

Cardiovascular/respiratory endurance – The ability of the body’s systems to gather, process, and deliver oxygen
Stamina – The ability of body systems to process, deliver, store, and utilize energy
Strength – The ability of a muscular unit, or combination of muscular units, to apply force
Flexibility – the ability to maximize the range of motion at a given joint
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
Speed – The ability to minimize the cycle time of a repeated movement
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement
Agility – The ability to minimize transition time from one movement pattern to another
Balance – The ability to control the placement of the body’s center of gravity in relation to its support base
Accuracy – The ability to control movement in a given direction or at a given intensity

You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.

Workout of the Day

STRENGTH

EMOM 12:00
2 Touch & Go Power Cleans

Notes
Perform two medium heavy Power Cleans every minute for 12 minutes. If you have a 1RM power clean aim for around 60-65%. Focus on movement efficiency and consistency.

METCON

4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step ups (alternating)

Notes
Maintain constant movement for all 12:00 aiming for 10-15+ cals on the row, 15+ sit-ups and 10+ Step-Ups.
For the step-ups, use a 20″ or 16″ box and consider 50/35/20 lb DBs

CrossFit Group Class Programming Template (WK1/6)

Greg at the 2017 Subway Series competition

New Cycle Details

This 6 week cycle will use CrossFit Affiliate Programming (CAP) as a base while still being uniquely CFSBK. CAP is a programing resource provided by the education department at CFHQ and is written by a team of long time seminar staff.

We’ll draw inspiration from CAP while still providing the weekly joint balance, assistance exercises and overall format you’re used to seeing at the gym. The final product works out to around 50% CAP workouts and 50% CFSBK original programming.

One notable difference this cycle is that there will not be dedicated exercises or movement types programmed on the same day weekly. There will however be plenty of lifting balanced throughout the week as always.

Looking forward to a fun cycle!

Workout of the Day

STRENGTH

Overhead Squat
3-3-3-3-3

Notes
Work up to a heavy triple overhead squat out of the rack.

METCON

3 Rounds for time of:
100 Double Unders
30 Air Squats
30 Sit-Ups

Notes
The double unders should take you less than 2.5 minutes per round. Some folks will be able to do these much faster. Scale the volume by 20 rep chunks to get you within that time frame.

CrossFit Group Class Programming Template (WK9/12)

CFSBK Alum Kirby S during the 2018 CrossFit Subway Series

The Overhead Squat

Workout of the Day

STRENGTH

Back Squat

Intermediate+
95%TM x 1 Reps x 2 Sets
95%TM AMRAP

Novice
3 sets x 6 Reps

Notes
Make sure to take 4+ progressive warm-up sets before hitting your first work set, regardless of which track you’re performing.
Int+: Add 5lbs to the work weight you performed on week 3.
Novice: This is the final week of 6’s before we drop to 4x4s for three weeks. Ideally you still make all your work sets this week!

ASSISTANCE

Front Rack Step-Up
4x8e

Strict or weighted Chin-Ups
4×6-8e

Notes
Alternate between both exercises until 4 progressive sets have been completed. For the step-ups, choose a box specific to your height such that your hip crease is just below parallel when stepping up. The Gold Standard on these would be to perform around 30% of your BSQ 1RM on each leg, however, your focus should be on control and sound technique.

CrossFit Group Class Programming Template (WK6/12)

Coach Steph didn’t love her Deadlift face from Monday’s EMOM so David applied a little Photoshop magic

Support the victims of the recent Subway shooting

Workout of the Day

STRENGTH

Back Squat

Intermediate+
90%TM x 3 Reps x 2 Sets
90%TM AMRAP

Novice
3 sets x 6 Reps

Notes
Make sure to take 4+ progressive warm-up sets before hitting your first work set, regardless of which track you’re performing.
Int+: Add 5lbs to the work weight you performed on week 2.
Novice: Make sure you’ve still got some room in the tank and can hit all three sets of 6 without missing.

PARTNER WORKOUT

10 Rounds for time of:
15 Wall Ball Shots
50 Double Unders

Notes
Alternate complete rounds until each partner has completed 5 Rounds.

CrossFit Group Class Programming Template (WK5/12)

Henry pulling Sumo during Monday’s Strength session. The Sumo Deadlift works the adductors (inner thigh muscles) more than a conventional deadlift and decreases the total distance the bar has to move. Some folks prefer this style of deadlifting due to their limb and segment lengths and it’s a useful variation to work in occasionally. The conventional deadlift remains our standard deadlift as there is more transfer to other movements like olympic lifts and more people generally find the set up and execution to be more comfortable and thus can move more weight.

Be Careful out there ya’ll 🙁
Two men stabbed, a third arrested, after fight in Brooklyn homeless shelter (1 block from gym)
Live Updates: 16 People Are Injured, Including 10 Shot, in Attack on Brooklyn Subway

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Today’s Programming

STRENGTH

A: Sumo Deadlift 3×6

B: Back Squat (Tuesdays or Saturdays options)

C: Shoulder Press 3×5

D: Chin-Ups 5×5

Notes:
If you’re doing Murph tomorrow, we recommend option A at low intensity. If you’ve already deadlifted this week, consider some Rowing and stretching during this segment.

For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow’s lift is… MURPH

ASSISTANCE

3-5 sets of:
8 Seated Box Jumps
then,
12 Ipsilateral Front Rack Reverse Lunges
9 KB High Pulls
6 KB Snatches
3 KB windmills

Notes:
If you’re doing Murph tomorrow you can sub the lunges for 16 sit-ups if you’d like.

CrossFit Group Class Programming Template

Greg swinging his way through a workout earlier this week

Murph Options

We’ve got around 80 people tackling Murph tomorrow! Below are some options and subs and scales to consider.

Classic partition:

Run 1 Mile

20 Rounds of:
5 Kipping Pull-Ups
10 Push-Ups
15 Squats

Run 1 Mile

“Save the push-ups” Partition:

Run 1 Mile

20 Rounds of:
5 Push-Ups
5 Kipping Pull-Ups
5 Push-Ups
15 Squats

Run 1 Mile

“Im a crazy person” Partition

Run 1 Mile

100 Pull-Ups
200 Push-Ups
300 Squats

Run 1 Mike

Volume Scales
On the superhuman end, this workout could take people as low as around 30 minutes (with a vest) but most folks should plan for a workout that takes them roughly 45-75 minutes, depending on which version they perform.
Scaling the overall volume of the calisthenics is the first thing to consider with 15 rounds and 10 rounds of the calisthenics dropping it to 3/4 and 1/2 volume. For the run, if 2 miles feels like too much, run 2 laps around the block instead of 3.
If you’re performing strict pull-ups in the workout or just find that the pull-ups are the limiting factor, consider 3 per round instead of 5. For push-ups we recommend keeping the full volume but modifying the movement.

Movement Subs
Since the pull-up bars will be communal tomorrow, we’re limiting the pull-up subs to ring rows, strict and kipping. Push-ups can be modified to knee push-ups or push-ups onto a bench. If you can’t run, the sub for rowing is a 2K row per mile. If you need to modify that volume drop down to 1500m.

Subway Swabbers Find a Microbe Jungle and Thousands of New Species NYT